Exercise Control

IT PROBABLY GOES BACK TO our cave-dwelling days: Winter sets in and we sort of hibernate. Which is fine--we'd be the last people to turn away some quality time on the couch with a turkey potpie and a remote--but the fact of the matter is that it's getting warmer, and, let's face it, you kinda look like you just spent the last couple of months sitting on the couch with a turkey potpie and a remote. The natural inclination is to jump into some hardcore regimen ("Used by Navy SEALs!" it says on the cover) to get back to fighting weight, but this usually results in injury. (We're not kidding: Dr. Stephen Epstein, of the American College of Emergency Physicians, notes an increase of weekend warriors in the ER "start-ing in the spring and continuing through the warmer months.") Ronnie Barnes, head athletic trainer for the New York Giants, knows a thing or two about on- and off-season training. He recommends these guidelines to keep you in shape and out of post-op. --SAM GROBART

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1. Warm up and down. Never stretch cold. Not only are warm muscles more pliable, they also work more efficiently on the cellular level. When you've started to perspire lightly after a brief jog or walk, your muscles are warm enough to stretch out. (Whatever stretch you do, make sure to hold it for 10 to 12 seconds, and don't bounce.) Warm down after exercise by taking a mild jog, ride, or walk (a quarter mile is more than enough), and then stretching. "Warming down helps remove lactic acid, which is responsible for soreness," notes Barnes.

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2. Go slow. Too much too soon can cause injuries such as muscle tears, which in turn bring soreness and muscle spasms. Add small increments (10 to 15 percent) to your routine each week, even if it seems as if you're capable of more. "It takes several weeks to get into top condition," says Barnes, so be patient.

3. Know thyself. If you're an ectomorph (tall and thin), you're probably best suited to aerobic exercise; if you're an endomorph (stocky), you're going to respond better to weight training. No matter what body type you are, if you're over 40, get a physical before beginning your program.

4. Quality versus quantity. "People talk about how long they exercised that day, but how hard is more important." Physiologically speaking, you should try to maintain 80 percent of your maximum heart rate throughout your workout. (To determine your approximate maximum rate, subtract your age from 220.)

5. Be honest. "Don't expect to do anything that you're not in shape to do--and consider age as well as physical condition." Your performance is based on physiological limits; if you're overweight, don't expect to run the hurdles in record time.

6. Keep strong. A strength component in your routine will help you avoid injury. Your program should focus on the muscle groups that you intend to use in your activity. Do not weight-train every day, however; your muscles need time to rest. Muscle building doesn't occur during exercise, it happens when your muscles repair themselves afterward.

7. Get motivated. It's exercise equipment, not a clothes hanger. Get something you'll like to use--if you hate running, no treadmill in the world will make you enjoy it. You should also find a partner to train with. You may be able to rationalize not going out in the morning, but it's considerably harder if someone else is waiting for you.

8. Fuel up. Exercise is the burning of calories. If you're engaged in a vigorous program, you're probably burning more than you're taking in. "If you're feeling both tired and hungry, you need to eat more." In particular, more complex carbohydrates, which muscles use as fuel in the form of glycogen. Make sure that complex carbs (grains, starches, and fruits) make up no less than 60 percent of your diet.

9. Keep at it. You need to be exercising at least three times a week, for at least 20 minutes a session. To keep yourself from getting bored, don't do the same thing each day--alternate your upper- and lower-body strength training with some running.

10. Relax. Overtraining can result in a compromised immune system, chronic exhaustion, and depression. Rest will aid in recovery and help relieve fatigue and tension. Barnes uses yoga with the Giants and also recommends getting a massage or relaxing in a sauna or steam room. Just don't forget that you have to do all of this again tomorrow.